Varying Squat Stance for Quad Development (Athlete Journal 121)

You’ll notice a few new exercises this week, most as a result of me thinking about what my weaknesses are in terms of strength and muscular development.

Varying Squat Stance for Quad Development

I joked to someone this week, “I’m all lats, pecs, and hamstrings.” In contrast, my quadriceps, tricep, and glute development are abysmal. So I revisited a specific type of squat I’ve done once or twice in the past. For me, this variation is about as quad-intensive as I can get. It involves a wide stance with toes turned out fairly significantly. This allows me to achieve a fairly deep, quad-dominant squat - so much so that 135lb for sets of six is a decent challenge for me.

At the suggestion of my colleague Christian Thibaudeau, I’m also going to implement a similar squat but with the difference that I’ll seek to overload only the top part of the motion, as this top range is typically underloaded with a parallel squat. However, in the jerk (which is my weakest link in the Olympic lifts), the leg drive is performed with a shallow squat, so it makes sense to do at least some partial squats to achieve this overload.

"For me, this variation is about as quad-intensive as I can get. It involves a wide stance with toes turned out fairly significantly."

Aside from that, I’ve been training hard with good consistency, and have been feeling healthy to boot. Next week I expect to ramp up the Olympic lifts in preparation for my May 2nd competition.

That’s all for this week. Hope you had a Merry Christmas, and if you have any questions or thoughts on this week’s article, please leave your comments below!

This Week’s Training

Weekly Training Volume: 57,207lb (Last Week: 58,470lb)

Significant Lifts:

4” Block Pull: 475x1

Monday, December 22, 2014

Bodyweight: 201 lb

Volume: 16,393 lb

Average Weight Per Rep: 153.20 lb

Hang Snatch

Set 1: 44 lbs × 5

Set 2: 44 lbs × 5

Set 3: 44 lbs × 5

Notes: IQ: 44

Clean and Jerk

Set 1: 44 lbs × 2

Set 2: 44 lbs × 2

Set 3: 88 lbs × 2

Set 4: 88 lbs × 2

Set 5: 110 lbs × 1

Set 6: 110 lbs × 1

Set 7: 110 lbs × 1

Notes: IQ: 78

Squat

Set 1: 45 lbs × 5

Set 2: 95 lbs × 5

Set 3: 135 lbs × 5

Set 4: 185 lbs × 3

Set 5: 225 lbs × 2

Set 6: 315 lbs × 1

Set 7: 325 lbs × 1

Set 8: 335 lbs × 1

Set 9: 315 lbs × 1

Set 10: 315 lbs × 1

Notes: IQ: 159.4

Trap Bar Deadlift

Set 1: 225 lbs × 10

Set 2: 315 lbs × 8

Set 3: 315 lbs × 8 (Video Below)

Notes: IQ: 280.38

45-Degree Back Extension

Set 1: 120 lbs × 10

Set 2: 120 lbs × 10

Set 3: 120 lbs × 10

Notes: IQ: 120

Tuesday, December 23, 2014

Bodyweight: 200.2 lb

Volume: 12,594 lb

Average Weight Per Rep: 125.94 lb

Bench Press

Set 1: 45 lbs × 5

Set 2: 95 lbs × 5

Set 3: 135 lbs × 5

Set 4: 185 lbs × 3

Set 5: 205 lbs × 2

Set 6: 225 lbs × 2

Set 7: 230 lbs × 2

Set 8: 230 lbs × 2

Set 9: 235 lbs × 2

Set 10: 235 lbs × 2

Notes: IQ: 155

Chin Up

Set 1: +25 lbs × 4

Set 2: +25 lbs × 4

Set 3: +25 lbs × 4

Set 4: BW x 10 reps

Notes: IQ: 213.81

Tricep Pushdown

Set 1: 60 lbs × 8

Set 2: 60 lbs × 8

Set 3: 60 lbs × 8

Notes: IQ: 60

EZ-Bar Curl

Set 1: 75 lbs × 8

Set 2: 75 lbs × 8

Set 3: 75 lbs × 8

Notes: IQ: 75

Wednesday, December 24, 2014

Bodyweight: 200.6 lb

Volume: 13,600 lb

Average Weight Per Rep: 151.11 lb

4" Block Pull

Set 1: 135 lbs × 5

Set 2: 135 lbs × 5

Set 3: 225 lbs × 5

Set 4: 315 lbs × 3

Set 5: 365 lbs × 2

Set 6: 405 lbs × 1

Set 7: 435 lbs × 1

Set 8: 455 lbs × 1

Set 9: 475 lbs × 1

14.5" High Bar Box Squat

Set 1: 45 lbs × 6

Set 2: 95 lbs × 6 (Video Below)

Set 3: 135 lbs × 6

Set 4: 135 lbs × 6

Set 5: 135 lbs × 6

Set 6: 135 lbs × 6

Back Extension

Set 1: 120 lbs × 10

Set 2: 120 lbs × 10

Set 3: 120 lbs × 10

Friday, December 26, 2014

Bodyweight: 202.8 lb

Volume: 14,620 lb

Average Weight Per Rep: 123.89 lb

Close Grip Bench Press (Pinkies On Rings)

Set 1: 95 lbs × 8

Set 2: 135 lbs × 6

Set 3: 185 lbs × 4

Set 4: 205 lbs × 4

Set 5: 205 lbs × 4

Set 6: 195 lbs × 4

Set 7: 195 lbs × 4

Notes: IQ: 162.05

Incline Dumbbell Press

Set 1: 80 lbs × 8

Set 2: 120 lbs × 8

Set 3: 120 lbs × 8

Set 4: 120 lbs × 8

Notes: IQ: 110

Seated Row

Set 1: 150 lbs × 8

Set 2: 150 lbs × 8

Set 3: 150 lbs × 8

Notes: IQ: 150

Military Press

Set 1: 45 lbs × 5

Set 2: 65 lbs × 5

Set 3: 85 lbs × 5

Set 4: 105 lbs × 3

Notes: IQ: 71.66

Bicep Curl (Dumbbell)

Set 1: 70 lbs × 10

Notes: IQ: 70

A big believer in practicing what he preaches, Charles Staley trains and competes just like his clients. Every Friday you can read what Charles has done in his workout sessions.